Keto Chicken Tikka Masala

Keto Chicken Tikka Masala
If your wanting a meal that tastes like dine-in straight from your favorite Indian restaurant, but that’s keto friendly, and has the health benefits of fresh homemade ingredients, we’ve got you covered. Best part is your home will smell like the aromatic spices all day – yumm!


1.5lb skinless chicken breasts, cut into bite-size chunks.

For the chicken tikka marinade:
• 1 tsp. Celtic sea salt.
• 3 Tbsp. fresh squeezed lemon juice.
• 1 Tbsp. MCT oil.
• 2 Tbsp. fresh ginger, grated.
• 5 cloves garlic, grated.
• 2 tsp. ground cumin.
• 1 tsp. paprika.
• 1 tsp. garam masala.
• ½ tsp. coriander.
• ½ tsp. cayenne pepper (if you like it hotter, add a pinch more).
• ½ cup plain Greek yogurt.

For the masala sauce:
• 4 Tbsp. MCT oil.
• ½ cup onion, finely chopped.
• 1 Tbsp. fresh ginger, peeled and grated.
• 5 garlic cloves, finely chopped.
• 1 Tbsp. ground coriander.
• 1 tsp. turmeric.
• 2 tsp. chilli powder.
• 2 tsp. paprika.
• ½ cup plain Greek yogurt.
• 1 cup canned crushed tomatoes.
• ¼ tsp. garam masala.
• 1/3 cup cilantro leaves for garnish.


1 – Place chicken inside a large Ziploc bag for marinating.
2 – Add the salt and lemon juice, seal and massage ingredients into the chicken. Let sit in fridge for about 30 minutes.
3 – Add ginger, garlic, yogurt, and spices. Seal bag and massage ingredients into the chicken. Place in a dish (to prevent leaking) and place in the fridge overnight.
4 – Use your outdoor grill or indoor grill pan and brush with a little oil. Place your chicken chunks on skewers (separating each piece slightly so the chicken cooks evenly). Set the skewers on the grill on medium-high heat for about 4 minutes per side, turning until each side is charred and the chicken is fully cooked. This takes about 10-15 minutes.

Make the chicken tikka masala sauce:
1 – Add MCT oil in large pan over medium-high heat. Add onions and cook until soft and slightly browned. About 5 minutes.
2 – Add ginger and garlic, stirring for about a minute.
3 – Add all spices (except the garam masala) and stir. Add the yogurt, 1 Tbsp. at a time, while still stirring.
4 – Add the crushed tomatoes and cook on medium-low for about 5 minutes, stirring every minute or so to mix ingredients together.
5 – Stir in the garam masala and taste sauce for seasoning and adjust as needed.
6 – Add the cooked chicken to the sauce and stir to coat all pieces. Serve with fresh chopped cilantro on top.

Notes:This is a great recipe where you can marinade the chicken the day before you plan on eating this meal. I like prepping the chicken on Sundays and cooking everything up on Monday nights, saving tons of time after a long day at work/school.

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